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Nutrition Series: Volume 1, Article 1 – Protein – What, Why, & How Much?


Our goal at RADD CrossFit is to help you improve the quality of your life. We’ve reintroduced our blog series with two goals in mind. One is to educate you on the best practices for making better health choices, and two is to encourage you to take action and put our suggestions to the test for your health and vitality. We firmly believe that if you follow our blog and put some of these practices to work you’ll be able to get pretty good results. 

How does that sound? We’re trying to increase our reach and start coaching you without us having to break a sweat. We do want you to understand that we are here for you. If you need more help, or are struggling to push past your plateau just visit our contact us page and we’ll help you get “unstuck.” 


Our first series will focus on one of the three macronutrients we use to fuel our body. We’re talking about protein. What is protein? How do we digest it? Why do we need it? What are the best choices for me? How much should I eat? How can I create better eating habits with protein? All of these questions, and more, will be answered in our full series on protein. 

What is protein?

The smallest unit of protein is the amino acid. When joined together they form peptide chains that make up the primary protein structure. When we digest protein they get broken down into small peptides and amino acids. We can use these to build new things like cells. This is why protein is often called the “building blocks of life.” 

Why is it important to get enough protein?

Protein is often called the “building blocks of life” because it is the primary source of building muscle and lean mass. When you eat the right amount of protein you will feel satisfied from meals, you’ll feel stronger, recover better, build lean mass and muscle.

Too little protein and you might not:

  • feel satisfied or full after your meal
  • recover well
  • build lean mass and muscle

Too much protein and you might:

  • feel overfull after your meal

The right amount is different for everyone. To determine how much is enough means paying attention to your internal and external signals. Feeling overly full? You might have eaten too much, but this metric won’t matter unless you have an idea of how much you ate. Tracking doesn’t mean you have to weigh and measure your food with a food scale at each meal, but we will get to that in a bit. 

How can you begin to determine how much is enough for you? 

  1. Determine Your Goals

Do you want to gain muscle, lose weight, lose fat, live forever? Write down your goals and be clear on why it is important for you to achieve it. If you don’t have a purpose for achieving your goal you will find excuses when making changes becomes challenging. 

  1. Determine Where You Are

You can’t buy a house without reviewing your finances and seeing how much you can afford. Nutrition is no different. You have to have a clear understanding of what your eating habits are. I suggest hand-writing a food log for a week. Once the week is over go back and highlight or identify all of the protein sources to determine your daily average. 

When I review a client’s food log I will look to see if they are eating “enough” protein. My suggestions for their protein amount will depend on A LOT of things including their current habits, goals, challenges, restrictions, beliefs, and much more. 

  1. Take Action

Most people eat an average of 3-4 meals per day. For protein servings most people will do best with 1-2 servings of protein at each meal. This can add up to 3-10 servings per day. Yes, that is a wide range, but it’s important to understand that everyone is different. 

How much is a serving? Use the palm of your hand to estimate serving size. This is a great way to start tracking how much protein you’re eating without having to break out a scale. 

1 Palm Sized Portion of Protein = 1 Serving

How can you take action? Look at where you are. Are you only having 2 servings of protein per day? Do you have 12 servings per day? How does this make you feel? How is it working for you? Is it helping you reach your goals? If not, an experiment with more or less can help. 

My recommendation would be to increase or decrease your protein intake, but remember, BABY STEPS! If you need more, increase by one serving per day. If you need less, decrease by one serving per day. Try it for 4-6 weeks. 

  1. Determine if it is Working and Adjust if Needed

At each meal begin to determine how the amount of protein affects your physical, emotional, and mental performance throughout the day? What patterns do you notice?

How much do you like to eat? And how much do you need to eat?

Internal signals tell you how hungry you feel, biologically vs. psychologically. Being able to read those signals accurately is what allows you to self-regulate your hunger: to be able to satisfy your needs in the moment.

What are your internal signals that you’re eating enough protein?

You can journal after each meal of what protein feels like. What does too little, too much, and just enough feel like for you?

You can use this information to determine the appropriate hand portions per meal and you’ll be able to practice it consistently.


Experiment with this until you determine what “enough” means for you per meal and daily. Remember, no matter how much protein you put on your plate to start, you can always listen to body signals along the way, and adapt in the moment.

Whenever you’re unsure, you always have this guideline: eat until you are just satisfied.


  1. Complete the 4 steps outlined above. Use a notebook to track your goals, complete your food log, and food journal.
  2. Change the plan until it works.
  3. Contact us if you need more help

Coach Dan


Remember, our goal is to help you improve the quality of your life. If you want more information or are feeling stuck, please visit our contact page and ask us. We’re happy to help!


RADD CrossFit
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Demi Otis
Demi Otis
22:38 23 Feb 21
RADD is more than a gym, it is an amazing community filled with people who will help you grow to become the best... version of yourself in every possible way!! I have been a member for almost 2 years now and I am so grateful for all of the support they have to offer ❤️read more
Caitlin Hamberger
Caitlin Hamberger
20:30 23 Feb 21
RADD’s attention to members ensures our safety when working on strength and fitness and is key in avoiding injuries.... The RADD community is welcoming and full of motivation, without a cut throat competitive culture. Diana is a rockstar coach and truly cares about every single athlete who walks in the door. The custom modifications RADD provides for every movement makes the workouts obtainable to anyone at any level. Get ready for the best, sweat dripping workout you’ve ever had!!read more
Michael Battaglia
Michael Battaglia
21:03 16 Feb 21
About 7 years ago I started looking into some CrossFit gyms. I went to 3 gyms in my local area. When I walked into 2... of them they handed me a piece of paper saying this is our schedule and how much it costs. When I walked into RADD one of the owners Diana had a conversation with me. When I walked out the door I knew this would be the gym I’d try out first. Fast forward 7 years later I can’t say enough good things about them. Not only did they teach me about getting fit but they helped me create a better lifestyle for myself and in turn my family. RADD Crossfit constantly goes over the top to help benefit not only their members but the community around them as well. I’m a school teacher in the Glen Cove school district and on multiple occasions they have invited students into their facility to exercise and share information about running a business and nutrition. If you have any second thoughts about joining RADD CrossFit just go in and chat with the owners. The first step is walking in the door. They’ll help guide you from more
Xuefei Shan
Xuefei Shan
20:17 16 Feb 21
I saw a friend lose 50 pounds within half a year and keep going to cross fit for more than 2 years to become healthier... and healthier. I joined crossfit 2weeks ago and felt amazing. Today my big daughter enrolled ptivate sessions,too. Can't wait to see her become more
Tristyn Hudson
Tristyn Hudson
20:14 16 Feb 21
All of the instructors are amazing and genuinely care about every one of their members. I am so glad I joined this gym... as each class is the highlight of my morning. As an athlete my entire life I have always loved working out but RADD CrossFit is just on another level!read more
stevens alvarez
stevens alvarez
17:10 22 Dec 20
Started working out on July 6 and haven’t stopped since. The team at RADD is motivational and holds me accountable. ... If you are looking for a gym with a great sense of community look no further than more
Alexis DeMolina
Alexis DeMolina
16:11 22 Dec 20
The best place in town ! Not an understatement either. RADD truly lives up to there family dynamic and has created a... community of acceptance, accountability, knowledge, and progress. And most importantly love / support and fun ! RADD’s handling of the pandemic has been second to none. What they have done to make a healthy lifestyle available and affordable to the community in one of the most challenging times is unparalleled. The RADD staff looks at there clients as family. The progress made by clients is amazing. And it’s not just the workout and exercise science. Each staff member is well versed in life coaching. Mentality is critical when it comes to training and staying consistent and more
Chemnitz Daniel
Chemnitz Daniel
23:53 21 Nov 20
I have been a member at RADD for two and a half years. The owners and coaches are knowledgeable and passionate about... what they do. The individual attention provided to their members is what has given me the confidence, motivation and accountability to reach my fitness and nutrition goals. Although a Crossfit gym, they are much more. They strive to provide individual support when it comes to fitness, nutrition and mindsetread more
brian Rosen
brian Rosen
21:34 21 Oct 20
I’ve been a member at Radd CrossFit since 2013. The coaches are all knowledgeable and supportive of all members no... matter what level you are at in your nutrition and physical journey. The members at Radd are like family members and the entire community is extremely supportive! Through group classes, accountability coaching and one on one coaching I have learned valuable nutrition and exercise lessons that I can utilize for life. I highly recommend starting your fitness journey at Radd!read more
Diane Yodice
Diane Yodice
15:44 14 Oct 20
If I can describe the philosophy of RADD in a few words it would be, "You can do it!" This may sound like a common... phrase, but RADD lives by this philosophy from workouts, to eating, to lifestyle changes, and to overall mental and emotional health. RADD cares about the WHOLE person and helps you to achieve your goals. They treat you like family and they care about their people. Every coach works with you at your own pace and caters workouts to what you can do, and then pushes you to your next level. At first a CrossFit workout seemed like an impossibility to me but I once I took the plunge, I loved it because RADD made me feel that I can do it. Since every workout is structured to your abilities and what challenges you, everyone feels welcome in group settings and everyone supports each other. The RADD family helped me to become a better me both inside and out!read more
Laura Kaveney
Laura Kaveney
18:19 13 Oct 20
I recently joined RADD after moving from the city to Glen Cove, and so far the experience has been great! The owners... and staff have been incredibly welcoming, from the moment I requested information Dan reached out to me immediately (like, within a minute of pressing submit) and wanted to learn about my goals as well as what drives me to be fit and healthy. Since it’s a family run business, there’s definitely a personal touch you sense right away, they care a lot about their members and the quality of the space and equipment. With Covid, the safety measures in place have made me feel comfortable, and I’ve really enjoyed the workouts so far. The programming is well balanced and thought out, and it’s been great to help me get back in shape after quarantine. Everyone is super friendly and accommodating, I highly recommend RADD to anyone passing through the area or looking for a new CrossFit gym or fitness more
Arleigh Rothenberg
Arleigh Rothenberg
02:00 14 Sep 20
RADD CrossFit is incredible. I am so impressed by their professionalism, level of expertise, and their ability to meet... the needs of each client, even when each client is at a different point in their fitness journey. The RADD community is equally as amazing. I can feel and see my improvement, and I'm so happy to have joined RADD! Thank you!read more
Sophia Capobianco
Sophia Capobianco
01:27 03 Feb 20
A very welcoming and supportive community. RADD has taught me all aspects of fitness and how to live a healthy... lifestyle. The Coaches that work there dedicate everything to their members and the community. Love the different classes that are accessible to all ages. I have been there for about 3 years and can see myself a life long more
Jeannette Anobile
Jeannette Anobile
14:56 19 Jan 20
I have been going to RADD since October 2018 and have only had wonderful experiences. I started with no prior... experience, the coaches tailored the classes to my ability and helped me get stronger! They are truly a community! Every coach is approachable and understanding. Rob, Dan and Diana really do want the absolute best for their members. The nutrition support is amazing. They inspire you to work to your best. I have seen amazing changes and improvements to my body. Thank you RADD!read more
Sierra Werz
Sierra Werz
15:25 18 Jan 20
So grateful for RADD and their coaches/members, best thing you can do is walk through those doors!!
Richard Olson
Richard Olson
03:21 22 Sep 18
Great gym and amazing workouts! Coaches are professional, knowledgeable and motivating. Members are really friendly... and more
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